WOD

CrossFit Cape Cod – CrossFit

Workout (Time)

4 Rounds For Time

400M Run

20 DB Step Ups (50/35) L2 (35/20) L1 (20/15)

Back Squat (5-5-5-5-5)

Start Moderate and Build to Moderate-Heavy

Accessory (Checkmark)

3 Sets (not for time)

8-10 Heavy Skull Crushers

8-10 Heavy DB Pullover

12 Barbell Bicep Curls

CrossFit Cape Cod – CrossFit

Workout (Time)

15 Rounds for Time

10 Air Squats

10 Hand Release Push-Ups

5 Heavy DB Clean & Jerk

RX+ with a 20/14lb Weight Vest

Skill Work (Checkmark)

EMOM x 10 Mins

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative

Intermediate – Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

CrossFit Cape Cod – CrossFit

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Workout (12 Rounds for time)

6 Sets (1 Set every 2:30)

12×25’ Shuttle Run

15 Sit-Ups

-Rest 5:00-

6 Sets (1 Set every 2:30)

60 Double Unders

20 Kettlebell Swings Rx (53/35) L2 (35/20) L1 (20/15)

Rx+ GHD Sit-Ups

(Score is Time of Each Set)

Conditioning (Checkmark)

10 x 10 Calorie Row Sprint

Rest Exactly 60 Seconds between Sets

CrossFit Cape Cod – CrossFit

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Deadlift (5-5-5-5-5)

Start Moderate, Build to Moderate-Heavy

Workout (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlifts Rx (225/155) L2 (155/105) L1 (115/80)

Double Dumbbell Shoulder to Overhead

After Each Round:

60′ Double DB Overhead Carry Rx (50s/35s) L2 (35s/20s) L1 (20s/15s)

Rx+ Handstand Push-Ups and Handstand Walk

CrossFit Cape Cod – CrossFit

Bench Press (5-5-5-5-5)

Start Moderate and Build to Moderate-Heavy

Workout (Time)

“Jackhammer”

2 Rounds For Time:

1,000/850 Meter Row

50 Thrusters Rx (45/35) L2 (35/25) L1 (25/15)

30 Chest to Bar Pull-ups

CrossFit Cape Cod – CrossFit

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Workout (Time)

“Luce”

3 Rounds For Time:

1,000 Meter Run

10 Ring Muscle-ups

100 Air Squats

Time Cap: 40 Minutes

CrossFit Cape Cod – CrossFit

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Workout (Time)

For Time

16 Rounds with a Partner

(You-Go-I-Go)

20 Double Unders

10 Bar-Facing Burpees

5 Overhead Squats Rx (115/80) L2 (95/65) L1 (45/35)

CrossFit Cape Cod – CrossFit

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Deadlift (6-4-2-6-4-2)

Start moderate, build to heavy. 2nd set should be heavier than the first.

Workout (4 Rounds for time)

4 sets (New set every 5:00)

20/16 Calorie Row

20 Wall Balls (20/14)

50ft Overhead Plate Walking

Lunge Rx (45/25)  L2( 35/15) L1 (bodyweight)

(Score is Time to Complete Each Set)

Cooldown/Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)